Last updated on January 23rd, 2022 at 06:58 pm
How do we not have The Flash workout yet?
Look’s like this week will be devoted to The Flash..
We recently saw Candice Patton’s workout, which I actually think was quite odd because we saw Grant Gustin’s a while ago – and then I released the “How Would The Flash Train in Real Life” video on YouTube and realized Gustin’s and Ezra Miller’s workouts are the only ones we have.
Which is pretty bizarre considering the amount of character workouts we have now!
We have a lot…
Broly Stats:
Height: 6’0
Weight: 195 lbs.
Real Name: Barry Allen
Powers: Yes
The Flash (Barry Allen) is actually taller than I expected.
He’s right there with a lot of other heroes/characters we’ve seen.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, but Damian Wayne (Robin) is only two inches taller. Goku isn’t that tall either, though, standing only 5’7.
One Punch Man falls in at 5’9 right there with Ryu – and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5.
And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
The Flash Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
Take The DC Comics Workout Placement Quiz Now!
The Flash Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case The Flash’s, powers and/or abilities.
Wikipedia tells us:
All incarnations of the Flash can move, think, and react at light speeds as well as having superhuman endurance that allows them to run incredible distances.
So, along with his “super-speed” which makes most people immediately think of running, we also have to take into account the other portions of that.
Including his overall movement (including arms and body), and his brain!
The Flash is a genius.
I’m not going to be able to teach you how become a genius in this article, but I will be able to help us work on speed, acceleration, explosiveness, and endurance.
In the video I did about The Flash, and how I believe he would train in real life, I talk about a specific schedule to revolve the workout around, and that’s exactly what I’m going to base this around as well.
And, these super powers that the Flash has, particularly Barry Allen, also allow him to do other things. Wiki continues with:
Barry Allen has the ability to run at super-human velocities.
This sometimes enables him to quantum tunnel, time travel, speed read, speed heal, lend speed, change his voice, throw lightning, and more!
But, I also won’t be teaching you any of that.
Sorry.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Flash Workout Routine
Training Volume:
5-6 days per week
Explanation:
This program can be taken and performed in more ways than one. We’re going to be mixing in endurance training, and also training for increasing speed and explosiveness. Adding in mixed martial arts training on top of that is up to you.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.
Flash Workout Day One: Endurance Training One
Warm Up:
Stretch
Light Jog
Workout:
Run 2-3 miles
Optional:
Add in MMA training (options and links below)
Flash Workout Day Two: Explosiveness, Speed and Full Body
Warm Up:
Stretch
20 minutes of HIIT Sprints:
30 second 80-100% sprint
1 min cool down
Workout:
Back Squats
4×12
Superset One:
A. Box Jumps
3×10
B. Battle Ropes
3×30 seconds
C. Kettlebell Swings
3×10
Superset Two:
A. Incline Sprints
3×30 seconds
B. Power Cleans
3×10
C. Cable Pull-Throughs
3×10
Superset Three:
A. Incline Dumbbell Press
3×10
B. Burpees
3×10
C. Hammer Strength Rows
3×10
Flash Workout Day Three: Endurance Training Two
Warm Up:
Stretch
Light Jog
Workout:
Run 3.1 miles
Optional:
Add in MMA training (options and links below)
Flash Workout Day Four: Explosiveness, Speed and Full Body
Warm Up:
Stretch
20 minutes of HIIT Sprints:
30 second 80-100% sprint
1 min cool down
Workout:
Deadlifts
4×12
Superset One:
A. Weighted Step Ups
3×10 each leg
B. Double Unders
3×10
C. One Arm Snatches
3×10
Superset Two:
A. Incline Sprints
3×30 seconds
B. Clean and Press
3×10
C. Bulgarian Split Squats
3×10 each leg
Superset Three:
A. Bench Press (or machine press)
3×10
B. Burpees
3×10
C. Lateral Pulldowns or Wide Grip Pull Ups
3×10
Flash Workout Day Five: Endurance Training Three
Warm Up:
Stretch
Light Jog
Workout:
Run 4-5 miles
Optional:
Add in MMA training (options and links below)
Flash Workout Day Six+: MMA and Parkour Links
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Also check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
The Parkour Workout (Nightrunner) designed by Academy member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DC COMICS WORKOUT BOOKLET!
More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
